Cold-Weather Healthy Eating Plan 25.11.2015

healthy eating meal plan@photo

Winter is coming! Revamp your diet to keep healthy and fit throughout the season.

Be Wise About White Foods

Sure, those “white” carbs are staples of comfort foods, but these refined starches lead to weight gain. This is because our bodies digest them rapidly, causing a spike in blood sugar and insulin. Never fear, because you can still have a healthy eating plan that includes carbs. You just need to choose whole-grain options that will stabilize your weight and keep you full and satisfied. Foods like oats, quinoa, buckwheat, brown rice, and whole-grain bread and pasta are packed with fiber to keep your belly happy and your blood sugar stable.
As for other “white” foods, try to eat cream, butter, and cheese in moderation as part of your healthy eating meal plan. This will reduce your intake of saturated fats and calories. Incorporate veggie and tomato-based sauces instead for an antioxidant boost!

Get Guzzling

Any healthy eating plan is going to include lots of water. Even in the winter months it is important to keep the fluids coming, as heaters can quickly dehydrate the body. A good rule of thumb is drink a minimum of two liters per day (herbal teas can count toward this.) Some stellar teas to include in your healthy eating meal plan are ginger (boosts circulation), green (for antioxidants and weight loss), rosehip (for Vitamin C), peppermint (digestive aid), and chamomile (sleep aid.)

A Healthy Eating Meal Plan Needs Protein

It is no secret that protein is necessary for maintaining a normal weight. Go for low-fat and low-GI protein sources, which will keep blood sugar in check and keep cravings away. Pay attention to portion sizes and use your palm as a measurement tool; servings should be as thick as your palm. Add these wonderful sources to your shopping list: nuts, seeds, legumes, hummus, eggs, fish, lean meat, chicken, low-fat dairy, and soy.

Fill up on Fruits and Veggies

healthy eating meal plan@photo

When creating your healthy meal plan, have half of it be composed of fruits and veggies (including legumes.) This will help you get all the nutrients you need, such as Vitamins A and C, folate, iron, and calcium. Seek out a rainbow of foods, especially purple, red, and orange varieties, which provide health-boosting antioxidants. Go easy on high-GI options, like potatoes and pumpkins. In general, choose three fruits per day. It’s easy if you add fruit to your oatmeal, cereal, or yogurt!

Sip on Soup

When you sit down to dinner, start things off with a low-calorie, broth-based soup. Low in calories yet rich in veggies, soup will fill you up without filling you out! Be sure to keep calories in check by preparing vegetable-based soups and adding garlic, ginger, onion, and/or miso for an immunity boost. You can make a big batch on Sunday and freeze individual portions for easy meals throughout the week.


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